Brian Porter MHFST

Sports Therapist

 

Warm Up and Cool Down

Warm up exercises should be carried out at the beginning of all sessions, regardless of the planned intensity of that session. They bring the body slowly to a level that will enable you to perform at your full potential.

A thorough warm up also significantly reduces the risk of injury.

the length of time given to the warm up will depend on the individual, the time of day, the planned intensity and duration of the exercise session.

The warm up should be long enough to mobilise all the joints (not only those being used in the main session), raise the heart rate, and produce increased breathing and light sweating. The aim is to WARM UP, not WEAR OUT.

Even on a warm day a warm up is essential to raise the heart rate, increase the rte and efficiency of breathing and mobilise the joints.

In general terms a warm up will take in the region of 15 to 20 minutes. during this time the exercises should increase and decease gradually.

The warm up:

  • Raises body temperature

  • Increases cardio respiratory response

  • Increases blood flow to the muscles, increasing oxygen and nutrient delivery

  • Increases cellular metabolism

  • Increases nerve impulse transmission

  • Increases muscle elasticity, reducing the risk of tear injuries

All the major muscle groups must be included in the warm up

Some suggested warm up exercises

  • Alternate heel raising

  • Stepping, side kicks

  • Walking around the room, increasing in speed

  • Marching on the spot

  • Skipping

  • Jumping jacks

  • Alternate leg swings forwards, backwards, sideways

  • Knee raises

  • Pelvic tilting

  • Hip and trunk rotation

  • Trunk twisting

  • Shoulder shrugs

  • Shoulder circling

  • Arm swings

  • Elbow bends

  • Jogging

  • Rowing on a machine

At the end of the warm up it is important to stretch the major muscle groups.

Click here for more stretching information

Cool Down exercises should be carried out at the end of every session for at least 10 to 15 minutes. The exact duration will depend on the intensity and duration of the activity.

Cool down exercises allow the body to return slowly to a state of balance. The steady pumping action of the muscle contraction keeps the blood flowing through the muscles, removing waste products such as lactic acid (the cause of pain and stiffness after intense exercise).

A cool down prevents blood pooling in veins and reduces blood pressure back to normal.

The cool down should begin at two thirds of the intensity of the main exercise session. Exercises can be similar to those used for the warm up.

At the end of the cool down, all major muscle groups should be stretched. This is as important if not more so than the warm up stretches as they can help to stretch out and realign muscle fibres, allowing them to relax and recover fully before the next session.

Brian Porter MHFST
Sports Therapist
Tel: 01772 679632
Mobile: 07759 829513
Email: brianporter@btinternet.com

 

 

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Copyright © 2002 Brian Porter MHFST
Last modified: October 07, 2002